General Health Program - Push/Pull

Train at home with a pull-up bar and bodyweight, adjustable dumbbells optional. Focus on time efficiency and consistency to drive progress during busy times. Pair with some conditioning for general health.

All progression is double progression:
4-7 × 5-8 → add intensifier(s) → 4-7 × 5-8 → increase load, etc.
Add sets if RPE stable. Take last set to failure. Keep rest times to 60 seconds.

PUSH-UP PROGRESSION
Standard → Add tempo (3-0-3) → Add pause (3-2-3) → Deficit → Add tempo (3-0-3) → Add pause (3-2-3) → Feet elevated → etc.

PULL-UP / CHIN-UP PROGRESSION
Bodyweight → Add dead-hang pause (1-1-1) → Add slow eccentric (3-1-1) → Increase load and repeat

ISOLATION PROGRESSION
3-5 × 8-15 → Increase load and repeat

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